The amount of people I have encountered in the gym that want to reduce excess fat around the waist is probably into the Hundreds. I am often asked what the best exercise is to get the flat stomach look. Usually my reply is 'you can do all the exercises in the world to try and get a visible 6 pack the important thing is what is done outside of the gym'. I have offered my advise to many people, for most the info I offer goes in one ear and out of the other. So I am putting it writing to anyone that wants to take it. If it still doesn't compute then it is here to re-read.
If you want to heal the body, lose weight from around the stomach, then sleep right.
Go to sleep at the right time if you have an injury, suffer from fatigue, want to improve body composition, increase energy, and want to be stronger.
Once a healthy sleep pattern is consistent and in place the body is less likely to crave sugar, and therefore the body takes in a lower level of sugar meaning inflammation is reduced.
Reduce or block ambient blue lights from Phone, Laptop, TV in the evenings.
Try and get 8 hours sleep each night.
Got to sleep before 11pm each night
Sleep in total darkness - Any light will reduce the release of Melatonin, the sleep hormone.
What if you go to the gym consistently 3 times a week and have been for the last year or two yet predominantly sit for hours throughout the week in your day job due to the environment you are in. If you have a desk job and find yourself sitting for at least 15-20 hours a week, just in work, then the 3 hours of gym time must be used productively.
Don't sit on Machines in the gym, they all have a seat and isolating one muscle group isn't going to shift any excess fat, or improve your health.
Move the body in the gym and work on compound moves that target more than one muscle group at any one time.
If you have no choice to sit at work, try standing as often as possible and limit high GI fruits that need to be used as energy straight away, such as grapes.
Always get a balance of fats, carbs, and protein when snacking.
Make stretching a daily occurrence. When sat for long periods it doesn't take long before the hamstrings, hipflexors start feeling tight, and over time will become about as flexible as bark from a tree. Stretch each night before bed.
Speak to your HR department about getting a retractable desk.